https://thesportjournal.org/article/the ... endations/
Tässä on hyvä artikkeli aiheesta. Tiivistelmä englanniksi:
CONCLUSIONS
The theory of resting an injury while wrapping it tightly with ice to accelerate the recovery of damaged tissues seems to be completely predicated upon unsubstantiated reports dating back over four decades. The original support for the argument to ice musculoskeletal injuries was recanted in 2015 by the founding father of the RICE protocol (31). In otherwise healthy individuals, the body is well equipped with the means to adequately remove any accumulation of fluid from the damaged site, as it contains the lymphatic system that primarily functions to perform such duties. However, it is important to note that the success of the lymphatic system depends on the body’s ability to provide a propulsive force that facilitates the movement of lymph through active skeletal muscle contraction. In other words, movement of the body’s voluntary tissues is vital to the adequate functioning of this system. Therefore, an extended period of rest following an injury to a tendon, ligament, or muscle is not the most optimal way to accelerate the process of tissue regeneration. The notion of moving as much as possible following an injury is supported by the literature (5, 6, 30, 35, 38).
In addition, the application of ice, or cryotherapy, has been found to not only delay recovery, but to also damage tissue in the process (9, 20, 27, 49). The evidence suggests that the application of ice is only necessary if pain reduction is the desired outcome (3, 8, 16, 19, 26). Evidence in support of compression and elevation is lacking, as most studies are inconclusive (4, 35, 51) and fail to establish definitive application guidelines that are supported by research. These findings, along with the public recant from Dr. Gabe Mirkin in 2015 (31), support the premise that the RICE protocol, which is a generally preferred method of immediate treatment for acute musculoskeletal injuries, is a myth.
Based on the available literature, a rehabilitation protocol for an acute athletic injury should prioritize pain free movement through a full range of motion as early as possible and gradually progress to higher intensities and more complex movements. In addition, the healthcare professional should evaluate the individual injury and work with the patient or athlete to decide which therapeutic modalities are most appropriate. If a patient or athlete believes that compression or elevation is beneficial to their recovery process then the two modalities can be used, as it has been purported that there are no adverse side effects associated with their application. The method and duration of the compression should be at the discretion of the healthcare professional, as no definitive guidelines have been purported. However, there should be little to no utilization of ice or NSAIDs, unless the only desired outcome is pain reduction.
Jos tavoitteena on kivunlievittäminen, vastassa on seuraavat ongelmat:
- Hidastaa paranemista ja voi aiheuttaa vahinkoa (lähteet 9, 20, 27, 49 tuossa linkissä)
- Kuinka pitkään viilennystä uskaltaa antaa, kun vaarana kuitenkin on aiheuttaa vahinkoa?
- Teho kivunhoitoon on vähäinen eli haitat ylittävät hyödyt minun mielestäni (Toki minulla on töissä muita keinoja hoitaa kipua)